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Gibsonville, North Carolina
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Friday WOD

August 31, 2017

CrossFit Training Valley – CrossFit

Warm-up

3 Rounds of:

16 Kettlebell Sumo Deadlift High Pull

8 Push-Ups

200 meter jog

Followed by. . .

WOD movement prep

Weightlifting

3-2-1

8 minutes to Max Weight of complex x 3

3 Deadlifts

2 Power Cleans

1 Thruster

Use the 8 minutes to move as much weight through the above complex.

Rules of the Complex are as follows:

o Athlete must keep hands on the bar through all lifts

o Athlete needs to pause long enough for each movement to be

identified (show control in each movement)

o Athlete cannot Hang Power Clean 1st Clean after completing

Deadlift #3. Barbell must come from the floor.

o Athlete cannot Squat Clean to a Thruster

Cool Down

3 sets of:

Y’s, T’s and W’s x 5-10 reps in each position

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